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Such a good dinner! Spinach, tomatoes, onion, jalapeรฑos & cucumber with taco mince (4% mince, onion, garlic, mushrooms, sweet pepper, spinach with cumin, paprika, onion powder, sea salt & black pepper) #keepgoing #irishfitfam #wicklowfitfam #corkfitfam #girlsiwholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworld #foodoptimise #F1T #PT #personaltraining #igfitness
Homemade chicken korma.... I used natural yoghurt and reduced fat coconut milk ๐Ÿ‘Œ๐Ÿป #dinner #curry #korma #chicken #chickenkorma #homemade #coconutmilk #coriander #corkfitfam #irishfitfam #healthyfood #healthyeating #healthyliving #healthylifestyle #livewell #like4like #ilovefood #iliketocook #alwayseating
Happy Monday ๐Ÿ˜Š small man is with his tutor, I am off work for three days so itโ€™s time for me ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ #nevermissamonday #reformerpilates #reformer #pilates #elitepilates #monday #metime #mummytimeout
There is a perception that more is best when it comes to weight/fat loss, you eat less & move more... easy yeah?
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Sometimes more is not always best, yes weight/fat loss occurs when you place your body in a deficit either through nutrition or exercise, in most cases both but do so in a way that is healthy for your body!.
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Start small with a 10% decrease off your maintenance calories (plenty of online calculators to do this for you, or ask a member of staff to help you) don't use all your tools at once when trying to get in shape i.e drop loads of calories and do 5/6 weights & cardio sessions a week!.
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Only when progress slows down is where you make changes, week by week small changes! This keeps hormones/metabolism nice and regulated! Down regulation of hormones is not ideal, makes weight/loss harder in the long run! .
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Bottom line; Don't place your body in a massive deficit to start with, your body will not thank you for it in the long haul. Be patient and enjoy the process.
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P.S Lifting weights won't make you 'bulky' or 'big' too many calories will.
There is a perception that more is best when it comes to weight/fat loss, you eat less & move more... easy yeah? . . Sometimes more is not always best, yes weight/fat loss occurs when you place your body in a deficit either through nutrition or exercise, in most cases both but do so in a way that is healthy for your body!. . . Start small with a 10% decrease off your maintenance calories (plenty of online calculators to do this for you, or ask a member of staff to help you) don't use all your tools at once when trying to get in shape i.e drop loads of calories and do 5/6 weights & cardio sessions a week!. . . Only when progress slows down is where you make changes, week by week small changes! This keeps hormones/metabolism nice and regulated! Down regulation of hormones is not ideal, makes weight/loss harder in the long run! . . Bottom line; Don't place your body in a massive deficit to start with, your body will not thank you for it in the long haul. Be patient and enjoy the process. . . P.S Lifting weights won't make you 'bulky' or 'big' too many calories will.
#WorkoutOfTheWeek - This week Jenny will take you through a leg workout.
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1. Squat & Press
2. Single Leg Press
3. Burpee Box Jump
4. Step Ups - 3x12
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#corkfitfam #irishfitfam #fitfam #fitness #gym #health #fitness #wellness #wellbeing .
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#wfp #womenonly #womenonlygym #weightlosscentre #kickstart #kickstartplan #womensfitnesskickstartplan  #womensfitnesschanginglives #womensfitness #womensfitnesscork  #womensfitnesslimerick  #womensfitnessplus #womensfitnesspluscork
#WorkoutOfTheWeek  - This week Jenny will take you through a leg workout. _______________________________________________________ 1. Squat & Press 2. Single Leg Press 3. Burpee Box Jump 4. Step Ups - 3x12 ______________________________________________________ . . . #corkfitfam  #irishfitfam  #fitfam  #fitness  #gym  #health  #fitness  #wellness  #wellbeing  . . . . #wfp  #womenonly  #womenonlygym  #weightlosscentre  #kickstart  #kickstartplan  #womensfitnesskickstartplan  #womensfitnesschanginglives  #womensfitness  #womensfitnesscork  #womensfitnesslimerick  #womensfitnessplus  #womensfitnesspluscork 
Chest done and dusted with this one ๐Ÿ˜Š my take on training these days is to become a better me im my own competition and not competing against anyone ๐Ÿ™„ were all on our own journey ๐Ÿ•Š
@meganwatts_ .
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#fitfam #irishfitfam #ukfitfam #corkfitfam #bodybuildingmotivation #bodybuilding #gym #nutrition #australia #transformation #perth #weightloss #perthfitfam #weightlifting #travelling #instafit #selfie #beforeandafter #weights #happy #phisique #photoshoot #goals #fitnessmodel #selfies #hardwork #dedication #setyourgoals #reachyourgoals
Chest done and dusted with this one ๐Ÿ˜Š my take on training these days is to become a better me im my own competition and not competing against anyone ๐Ÿ™„ were all on our own journey ๐Ÿ•Š @meganwatts_ . . #fitfam  #irishfitfam  #ukfitfam  #corkfitfam  #bodybuildingmotivation  #bodybuilding  #gym  #nutrition  #australia  #transformation  #perth  #weightloss  #perthfitfam  #weightlifting  #travelling  #instafit  #selfie  #beforeandafter  #weights  #happy  #phisique  #photoshoot  #goals  #fitnessmodel  #selfies  #hardwork  #dedication  #setyourgoals  #reachyourgoals 
Yummmmmm..... himself made the brunch today ๐Ÿ˜Š pancakes made with porridge oats and eggs with bacon, blueberries and maple syrup ๐Ÿ‘Œ๐Ÿป #brunch #mondaybrunch #pancakes #oatpancakes #bacon #blueberries #maplesyrup #frylight #healthyfood #healthyeating #healthyliving #healthylifestyle #livewell #like4like #ilovefood #iliketoeat #alwayseating #corkfitfam #irishfitfam #choosewell #porridgeoats
The health benefits associated with Omega 3 products are numerous. And if youโ€™ve been considering trying out an omega 3 product like Eskimo-3 fish oils, here are just three benefits that you can can expect! 
1. Help maintain healthy blood pressure.
2. Help maintain a healthy heart & circulatory system.
3. Help maintain brain function!

These along with a whole lot more of health benefits is what you get from Eskimo-3 fish oils. With a majority of the Irish population deficient in Omega 3 from their diet - itโ€™s time you considered making an order from us! #Eskimo3
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Available from our website www.mycoresupplements.ie from just โ‚ฌ14.99.
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#fit #fitness #fitfam #weightlossjourney #epa #brainhealth #corkfitfam #dublinfitfam #omegas #supplements #nutrition #irishfitfam #hurling #ukfitfam #health #healthyeating #omega3 #gaelicfootball #weightloss #fatloss #irishfitness #workout #dha #irishfitspo  #irishfit #gaa #ukfitness #healthy #fitspo
The health benefits associated with Omega 3 products are numerous. And if youโ€™ve been considering trying out an omega 3 product like Eskimo-3 fish oils, here are just three benefits that you can can expect! 1. Help maintain healthy blood pressure. 2. Help maintain a healthy heart & circulatory system. 3. Help maintain brain function! These along with a whole lot more of health benefits is what you get from Eskimo-3 fish oils. With a majority of the Irish population deficient in Omega 3 from their diet - itโ€™s time you considered making an order from us! #Eskimo3  . Available from our website www.mycoresupplements.ie from just โ‚ฌ14.99. . . . #fit  #fitness  #fitfam  #weightlossjourney  #epa  #brainhealth  #corkfitfam  #dublinfitfam  #omegas  #supplements  #nutrition  #irishfitfam  #hurling  #ukfitfam  #health  #healthyeating  #omega3  #gaelicfootball  #weightloss  #fatloss  #irishfitness  #workout  #dha  #irishfitspo  #irishfit  #gaa  #ukfitness  #healthy  #fitspo 
After completing compound leg movements at the gym floor, I headed to the circuit room to really focus on training those fast twitch muscles and getting my speed back. 
Of course after being gone from rugby for the past 3-4 years, my speed and cardiovascular activity has decreased ๐Ÿ˜…๐Ÿ˜‚. However by doing these exercises and lots more Iโ€™ll get back to where I was or even better ๐Ÿ˜๐Ÿ’ช๐Ÿฝ! The purpose of the first exercise here with the resistance band is to drive those knees up as fast as you can! Also this kind of training is found in majority of sports for speed!
Before you start anything must warm up those hip flexors! If you have tight hip flexors that will actually decrease your speed as thereโ€™s no range of movement! 
Second exercise here are box jumps, for power and of course itโ€™s just great for the legs! 
Donโ€™t forget to breath also! ๐Ÿ˜‚ 
#gym #gymshark #gymsharkwomen #agilitytraining #speed #fasttwitchmuscles #rugby #npcbikini #physique #aesthetic #bodybuilding #powerlifting #positivevibes #peanutbutter #mondaymotivation #motivation #alphalete #corkfitfam #fitness #fitfam #gaintrain
After completing compound leg movements at the gym floor, I headed to the circuit room to really focus on training those fast twitch muscles and getting my speed back. Of course after being gone from rugby for the past 3-4 years, my speed and cardiovascular activity has decreased ๐Ÿ˜…๐Ÿ˜‚. However by doing these exercises and lots more Iโ€™ll get back to where I was or even better ๐Ÿ˜๐Ÿ’ช๐Ÿฝ! The purpose of the first exercise here with the resistance band is to drive those knees up as fast as you can! Also this kind of training is found in majority of sports for speed! Before you start anything must warm up those hip flexors! If you have tight hip flexors that will actually decrease your speed as thereโ€™s no range of movement! Second exercise here are box jumps, for power and of course itโ€™s just great for the legs! Donโ€™t forget to breath also! ๐Ÿ˜‚ #gym  #gymshark  #gymsharkwomen  #agilitytraining  #speed  #fasttwitchmuscles  #rugby  #npcbikini  #physique  #aesthetic  #bodybuilding  #powerlifting  #positivevibes  #peanutbutter  #mondaymotivation  #motivation  #alphalete  #corkfitfam  #fitness  #fitfam  #gaintrain 
Getting outside your comfort zone is the only true way to achieve your goals. Here is how you can do this.
Getting outside your comfort zone is the only true way to achieve your goals. Here is how you can do this.
Anyone can make a change if they are ready to put in the work!! Interested in joining the accomplish team? Spaces are now available! We have updated our services and now offer a free video consultation to any client interested in signing up๐Ÿ™Œ๐Ÿป all enquiries email accomplishfitness@hotmail.com  #TEAMACCOMPLISH
Anyone can make a change if they are ready to put in the work!! Interested in joining the accomplish team? Spaces are now available! We have updated our services and now offer a free video consultation to any client interested in signing up๐Ÿ™Œ๐Ÿป all enquiries email accomplishfitness@hotmail.com #TEAMACCOMPLISH 
Best of luck to a brilliant coach who gets real results @peak_physiquept. He's based in Cobh.
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Repost:
ใƒปใƒปใƒป
New business venture under the guidance of @trevor.brophy.7 giving you that Peak Physique for Summer 2018.
Offering tailored nutrition and training programs to suit all Physiques and lifestyles at an unbeatable price.
Next slots available in mid February so keep an eye out in the coming weeks. For more information please contact by PM or email @ Brophy.2468@gmail.com.
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 #corkfitness #corkfitfam #corkfitness #fitfam #irishfitfam #fitfamcork #cork #corkcity #corkgaa #munster #munsterrugby #westcork #Ballincollig #douglas #togher  #fitness #Irish #corkireland #ireland #Gaa #hurling #gaelicfootball #glanmire #blarney #Bandon #midleton #clonakilty #Kinsale #mallow #personaltraining
Best of luck to a brilliant coach who gets real results @peak_physiquept. He's based in Cobh. . Repost: ใƒปใƒปใƒป New business venture under the guidance of @trevor.brophy.7 giving you that Peak Physique for Summer 2018. Offering tailored nutrition and training programs to suit all Physiques and lifestyles at an unbeatable price. Next slots available in mid February so keep an eye out in the coming weeks. For more information please contact by PM or email @ Brophy.2468@gmail.com. . . . . #corkfitness  #corkfitfam  #corkfitness  #fitfam  #irishfitfam  #fitfamcork  #cork  #corkcity  #corkgaa  #munster  #munsterrugby  #westcork  #Ballincollig  #douglas  #togher  #fitness  #Irish  #corkireland  #ireland  #Gaa  #hurling  #gaelicfootball  #glanmire  #blarney  #Bandon  #midleton  #clonakilty  #Kinsale  #mallow  #personaltraining 
Lunch - @mccambridgebread with low fat spread and cracker barrell cheese #keepgoing #irishfitfam #wicklowfitfam #corkfitfam #girlsiwholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworld #foodoptimise #F1T #PT #personaltraining #igfitness
Thank you to the very strong and talented @ivweissenberg for talking us through considerations for positioning when making the transition from a conventional stance to sumo at the @europeanpowerliftingcon yesterday!

Absolutely fantastic, concise walk through of all of the main points to focus on for the deadlift! This was one of the talks we were most excited for and we certainly were not disappointed! (And yes we may all have had a major fan-girl moment ๐Ÿ˜‚)
Thank you to the very strong and talented @ivweissenberg for talking us through considerations for positioning when making the transition from a conventional stance to sumo at the @europeanpowerliftingcon yesterday! Absolutely fantastic, concise walk through of all of the main points to focus on for the deadlift! This was one of the talks we were most excited for and we certainly were not disappointed! (And yes we may all have had a major fan-girl moment ๐Ÿ˜‚)
Only the one who dares to wander will find a new path.
Only the one who dares to wander will find a new path.
Listen to @alannapittorino 
FREE STUDENT STATE OF THE ART GYM !! BECOME A PERSONAL TRAINER !! Enrol TODAY !!
http://www.newmindscollege.com/fitness-college/level-3-diploma-personal-training

#irishfitfam #corkfitfam #corkcitycentre #ireland #fitnesstrainer #healthandfitness #kilkenny #kilkennyfitfam #carlow #waterford #waterfordfitfam #fitmom #weightlifting #kilkenny #education #irish #ironman #personaltrainer #gymmotivation #gyminstructor #exercise #bodybuilding #tuesday #lifting#kettelbells
Listen to @alannapittorino FREE STUDENT STATE OF THE ART GYM !! BECOME A PERSONAL TRAINER !! Enrol TODAY !! http://www.newmindscollege.com/fitness-college/level-3-diploma-personal-training #irishfitfam  #corkfitfam  #corkcitycentre  #ireland  #fitnesstrainer  #healthandfitness  #kilkenny  #kilkennyfitfam  #carlow  #waterford  #waterfordfitfam  #fitmom  #weightlifting  #kilkenny  #education  #irish  #ironman  #personaltrainer  #gymmotivation  #gyminstructor  #exercise  #bodybuilding  #tuesday  #lifting #kettelbells 
We had a busy weekend prepping all your meals and our new macro-friendly SPICE BOX was definitely the star attraction with your orders ๐Ÿ˜

Thanks to everyone who ordered, expect your meals to arrive today (Dublin) and tomorrow (Rest of Ireland)

Let us take the stress out of your meal prep, order today via www.bodyfirstpreppd.ie with meal plans starting from only โ‚ฌ30.
We had a busy weekend prepping all your meals and our new macro-friendly SPICE BOX was definitely the star attraction with your orders ๐Ÿ˜ Thanks to everyone who ordered, expect your meals to arrive today (Dublin) and tomorrow (Rest of Ireland) Let us take the stress out of your meal prep, order today via www.bodyfirstpreppd.ie with meal plans starting from only โ‚ฌ30.
So I think @daveocallaghanfitness trying to kill me ๐Ÿคฏ
The goal was 4min on 24's @9rpm x3 with 4min rest which didn't happen.

4min @9rpm 
Rest 4min
2min @9rpm 
Rest 12min
4min @9rpm
Rest 4min
2min @9rpm 
Preacher curls 
3x12
Core .
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#cork #corkcity #fitness #fit #fitfam #fitspo #fitnessaddict #fitspiration  #Corkfitfam #training #gym #health #healthyliving  #instafit #results #lifestyle #irishfitness  #crossfit ##kettlebells #irishfitfam #longcycle #kettlebellsport #talc
So I think @daveocallaghanfitness trying to kill me ๐Ÿคฏ The goal was 4min on 24's @9rpm x3 with 4min rest which didn't happen. 4min @9rpm Rest 4min 2min @9rpm Rest 12min 4min @9rpm Rest 4min 2min @9rpm Preacher curls 3x12 Core . . . . #cork  #corkcity  #fitness  #fit  #fitfam  #fitspo  #fitnessaddict  #fitspiration  #Corkfitfam  #training  #gym  #health  #healthyliving  #instafit  #results  #lifestyle  #irishfitness  #crossfit  ##kettlebells  #irishfitfam  #longcycle  #kettlebellsport  #talc 
So Iโ€™m back from holidays well over a week now. Havenโ€™t trained since Iโ€™m back because I caught a little something on my return. Not sure if itโ€™s going around or anyone else caught it...... didnโ€™t go the doc because I self diagnosed it as โ€œlittle b***hโ€ or โ€œwhiny little b***hโ€ syndrome ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. #spongebob knows whatโ€™s up ๐Ÿ˜‚. #nevermissamonday and all that jazz. New week, new goals, new mindset โœŒ๐ŸปโœŒ๐ŸปโœŒ๐Ÿป
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#fitfam #fit #fitness #fitnessinspiration #fitnessaddict #irishfitfam #dublinfitfam #corkfitfam #ukfitfam #gym #gymlife #gymrat #irishfitness #natural #athletic #physique #alldayeveryday #trainer #personaltrainer #gains #igdaily #fitspo #simple #nutrition #healthyfood #healthylifestyle #onlinecoach #onlinecoaching
So Iโ€™m back from holidays well over a week now. Havenโ€™t trained since Iโ€™m back because I caught a little something on my return. Not sure if itโ€™s going around or anyone else caught it...... didnโ€™t go the doc because I self diagnosed it as โ€œlittle b***hโ€ or โ€œwhiny little b***hโ€ syndrome ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚. #spongebob  knows whatโ€™s up ๐Ÿ˜‚. #nevermissamonday  and all that jazz. New week, new goals, new mindset โœŒ๐ŸปโœŒ๐ŸปโœŒ๐Ÿป โ€ข #fitfam  #fit  #fitness  #fitnessinspiration  #fitnessaddict  #irishfitfam  #dublinfitfam  #corkfitfam  #ukfitfam  #gym  #gymlife  #gymrat  #irishfitness  #natural  #athletic  #physique  #alldayeveryday  #trainer  #personaltrainer  #gains  #igdaily  #fitspo  #simple  #nutrition  #healthyfood  #healthylifestyle  #onlinecoach  #onlinecoaching 
Looky Looky what's finally back in stock.
Those two weeks felt like an eternity but panic over now.
Get @fulfil_nutrition chocolate hazelnut in all our stores now or online at www.bodyfirst.ie
Looky Looky what's finally back in stock. Those two weeks felt like an eternity but panic over now. Get @fulfil_nutrition chocolate hazelnut in all our stores now or online at www.bodyfirst.ie
We have received a lot of enquiries re our 
FREE DETOX CHALLENGE 
So we are going to release 10 Spots 
When they are gone they are gone until August. 
Fancy results like these at no cost to you????? Register Now Link In Bio
We have received a lot of enquiries re our FREE DETOX CHALLENGE So we are going to release 10 Spots When they are gone they are gone until August. Fancy results like these at no cost to you????? Register Now Link In Bio
This is the Garmin Forerunner which is perfect for golf. Remove the guesswork from your golf game with precise distances to the front, back and middle of the green for over 41,000 courses worldwide.We are now stocking the latest innovations from Garmin including the Garmin Forerunner and Vivo ranges. Come into our showroom and our expert staff will be happy to help you choose the right Garmin for your needs.โ €โ €โ €โ €โ €โ €โ €โ €โ €
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#fitness #training #strength #cardio #gym #workout #exercise #mcsport #gymmotivation #gymlife #gymworkout #fitnessmotivation #fitnessjourney #fitnessgoals #irishfitfam #galwayfitfam #corkfitfam #dublinfitness #crossfit #crossfitter #crossfitlife #garmin #golf
This is the Garmin Forerunner which is perfect for golf. Remove the guesswork from your golf game with precise distances to the front, back and middle of the green for over 41,000 courses worldwide.We are now stocking the latest innovations from Garmin including the Garmin Forerunner and Vivo ranges. Come into our showroom and our expert staff will be happy to help you choose the right Garmin for your needs.โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € #fitness  #training  #strength  #cardio  #gym  #workout  #exercise  #mcsport  #gymmotivation  #gymlife  #gymworkout  #fitnessmotivation  #fitnessjourney  #fitnessgoals  #irishfitfam  #galwayfitfam  #corkfitfam  #dublinfitness  #crossfit  #crossfitter  #crossfitlife  #garmin  #golf 
Rambo holiday mode on 
Love sun โ˜€๏ธ and Iโ€™m addicted from holiday for sure ๐Ÿ™ˆ
That feeling, atmosphere and great mood wrrrr ๐Ÿ‡ต๐Ÿ‡ฑ๐Ÿ˜๐Ÿคชโ˜€๏ธ๐Ÿ‘Œ๐Ÿ™Š๐Ÿฆ„ #mensphysique #polskiesylwetki #training #gym #gymshark #muscles #polishmuscles #polishboy  #fitboy #inkedboy #thatbody #gains #biceps #corkfitfam #tattooboy #motivation #polishfitfam #irishfitfam #abs #trec #trecnutrution #like4like #like4tag #likeforlike #leanbody #competitor #physique #ribbf #aesthetic
Rambo holiday mode on Love sun โ˜€๏ธ and Iโ€™m addicted from holiday for sure ๐Ÿ™ˆ That feeling, atmosphere and great mood wrrrr ๐Ÿ‡ต๐Ÿ‡ฑ๐Ÿ˜๐Ÿคชโ˜€๏ธ๐Ÿ‘Œ๐Ÿ™Š๐Ÿฆ„ #mensphysique  #polskiesylwetki  #training  #gym  #gymshark  #muscles  #polishmuscles  #polishboy  #fitboy  #inkedboy  #thatbody  #gains  #biceps  #corkfitfam  #tattooboy  #motivation  #polishfitfam  #irishfitfam  #abs  #trec  #trecnutrution  #like4like  #like4tag  #likeforlike  #leanbody  #competitor  #physique  #ribbf  #aesthetic 
A typical day of eating for me @2450 calories 
6 decent meals per day. Saving carbs for night time to recover and sleep as oats contain tryptophan which also aids in drifting to sleep. High protein meals increase tef or thermal effect of food meaning they burn body calories because they are hard to break down and the amino acids in them contribute to muscle gain and maintenance and normal bodily functions. Veg/fruit  is where you get your vitamins which contribute to cell function growth and development and fibre to keep the bowel healthy ๐Ÿ˜Š๐Ÿ˜Š
All that plus 4-5 litres of water for healthy kidneys brain function, temperature regulation, digestion and vitamin and fat transportation and waste removal.
A typical day of eating for me @2450 calories 6 decent meals per day. Saving carbs for night time to recover and sleep as oats contain tryptophan which also aids in drifting to sleep. High protein meals increase tef or thermal effect of food meaning they burn body calories because they are hard to break down and the amino acids in them contribute to muscle gain and maintenance and normal bodily functions. Veg/fruit is where you get your vitamins which contribute to cell function growth and development and fibre to keep the bowel healthy ๐Ÿ˜Š๐Ÿ˜Š All that plus 4-5 litres of water for healthy kidneys brain function, temperature regulation, digestion and vitamin and fat transportation and waste removal.
New Monday, new week, new goals. Get membership as low as โ‚ฌ29 euros a month at Galwayโ€™s low cost super gym ๐Ÿ’ช
New Monday, new week, new goals. Get membership as low as โ‚ฌ29 euros a month at Galwayโ€™s low cost super gym ๐Ÿ’ช
Regularly using a foam roller offers many of the same benefits as a sports massage. โ €โ €โ €โ €โ €โ €โ €โ €โ €
1.	Prevents injury & helps recovery fasterโ €โ €โ €โ €โ €โ €โ €โ €โ €
2.	Breaks up scar tissueโ €โ €โ €โ €โ €โ €โ €โ €โ €
3.	Improves mobility & flexibilityโ €โ €โ €โ €โ €โ €โ €โ €โ €
4.	Removes lactic acid to aid recoveryโ €โ €โ €โ €โ €โ €โ €โ €โ €
To purchase your foam roller shop online - click the link in our bio.โ €โ €โ €โ €โ €โ €โ €โ €โ €
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#fitness #gym #hitfitness ##strength #cardio # workout #exercise #gymworkout #gymlife #fitnessmotivation #fitnessgoals #irishfitfam #corkfitfam #galwayfitfam #dublinfitness #crossfit #crossfitlife #weighttraining # bodybuilding #fitspo #instafit #instafitfam #powerlifting
Regularly using a foam roller offers many of the same benefits as a sports massage. โ €โ €โ €โ €โ €โ €โ €โ €โ € 1. Prevents injury & helps recovery fasterโ €โ €โ €โ €โ €โ €โ €โ €โ € 2. Breaks up scar tissueโ €โ €โ €โ €โ €โ €โ €โ €โ € 3. Improves mobility & flexibilityโ €โ €โ €โ €โ €โ €โ €โ €โ € 4. Removes lactic acid to aid recoveryโ €โ €โ €โ €โ €โ €โ €โ €โ € To purchase your foam roller shop online - click the link in our bio.โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € -โ €โ €โ €โ €โ €โ €โ €โ €โ € #fitness  #gym  #hitfitness  ##strength  #cardio  # workout #exercise  #gymworkout  #gymlife  #fitnessmotivation  #fitnessgoals  #irishfitfam  #corkfitfam  #galwayfitfam  #dublinfitness  #crossfit  #crossfitlife  #weighttraining  # bodybuilding #fitspo  #instafit  #instafitfam  #powerlifting 
The only thing I can beat this man at is angles!! ๐Ÿฆ @darrentill2 
To think that videoing myself chatting about the constant ramblings my brain comes up with & following a life of fun instead of safety would lead me to be able to stand next to some of the Best of Best in the World and call them a Teammate is just INSANE!!!
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I F*cKING LOVE what I do and love the fact that meeting thousands of you guys over the weekend might have given you the same feelings of motivation I have right now!
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I Promise to keep pushing myself to be better, to put myself in situations that force me to BE better so that I can keep showing you guys that there is no reason we ALL canโ€™t be doing what we love and living a life we Want to wake up to each day!!
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Thank You Dublin ๐Ÿ‡ฎ๐Ÿ‡ช , Thank You @Gymshark ๐Ÿฆˆ
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#NeverGiveUp #Motivated #IrishFitFam #CorkFitFam #Gymshark #LiftDublin #CREW #WaitUntilYouHearWhoImWorkingWithNext ๐ŸฅŠ
The only thing I can beat this man at is angles!! ๐Ÿฆ @darrentill2 To think that videoing myself chatting about the constant ramblings my brain comes up with & following a life of fun instead of safety would lead me to be able to stand next to some of the Best of Best in the World and call them a Teammate is just INSANE!!! . I F*cKING LOVE what I do and love the fact that meeting thousands of you guys over the weekend might have given you the same feelings of motivation I have right now! . I Promise to keep pushing myself to be better, to put myself in situations that force me to BE better so that I can keep showing you guys that there is no reason we ALL canโ€™t be doing what we love and living a life we Want to wake up to each day!! . Thank You Dublin ๐Ÿ‡ฎ๐Ÿ‡ช , Thank You @Gymshark ๐Ÿฆˆ . #NeverGiveUp  #Motivated  #IrishFitFam  #CorkFitFam  #Gymshark  #LiftDublin  #CREW  #WaitUntilYouHearWhoImWorkingWithNext  ๐ŸฅŠ
Due to the success of these offers over the weekend we have decided to extend this SALE FOR ONE EXTRA DAY!!๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ
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20% off all Starlabs products using code STARLABS20 and 20% off all Optimum Nutrition products using code OPTIMUM20 โœ๏ธ
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OFFER ENDS TONIGHT ๐Ÿƒ
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#offer #sale #starlabs #optimumnutrition #protein #preworkout #bcaa #gainer #leanmuscle #supplements #corkfitfam #dublinfitfam #galwayfitfam #ukfitfam #gaa #weughlifting #crossfit
Due to the success of these offers over the weekend we have decided to extend this SALE FOR ONE EXTRA DAY!!๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ . 20% off all Starlabs products using code STARLABS20 and 20% off all Optimum Nutrition products using code OPTIMUM20 โœ๏ธ . OFFER ENDS TONIGHT ๐Ÿƒ . #offer  #sale  #starlabs  #optimumnutrition  #protein  #preworkout  #bcaa  #gainer  #leanmuscle  #supplements  #corkfitfam  #dublinfitfam  #galwayfitfam  #ukfitfam  #gaa  #weughlifting  #crossfit 
Back to that training like an athlete style๐Ÿ’ช๐Ÿฝ๐Ÿ‰ As much as I do like lifting weights and setting them back down ๐Ÿ˜‚๐Ÿ˜‚, thereโ€™s nothing better than getting back to where it all started and trying to make it all over again! ๐Ÿ™Œ๐Ÿฝ Soon enough will be focusing on training the fast twitch muscles and getting speedy, box jumps and all that wondering HIIT stuff ๐Ÿ˜† #gazelle #rugby #bambi #npcbikini #fitfam #corkfitfam #fitness #highfieldrugby #alphalete #gymlife #gymshark #gymshakrwomen #gaintrain #powerlifting #positivevibes #athelete #fasttwitchmuscles #train #gaintrain #peanutbutter #mondaymotivation #motivation
Back to that training like an athlete style๐Ÿ’ช๐Ÿฝ๐Ÿ‰ As much as I do like lifting weights and setting them back down ๐Ÿ˜‚๐Ÿ˜‚, thereโ€™s nothing better than getting back to where it all started and trying to make it all over again! ๐Ÿ™Œ๐Ÿฝ Soon enough will be focusing on training the fast twitch muscles and getting speedy, box jumps and all that wondering HIIT stuff ๐Ÿ˜† #gazelle  #rugby  #bambi  #npcbikini  #fitfam  #corkfitfam  #fitness  #highfieldrugby  #alphalete  #gymlife  #gymshark  #gymshakrwomen  #gaintrain  #powerlifting  #positivevibes  #athelete  #fasttwitchmuscles  #train  #gaintrain  #peanutbutter  #mondaymotivation  #motivation 
"Yum" doesn't even begin to cover it ๐Ÿ˜
"Yum" doesn't even begin to cover it ๐Ÿ˜
Morning everyone!! Millionaire on today, along with Malteser, Strawberry, Red Velvet, and Oreo Crush ๐Ÿค—. #BakedFresh
Morning everyone!! Millionaire on today, along with Malteser, Strawberry, Red Velvet, and Oreo Crush ๐Ÿค—. #BakedFresh 
Time to smash your Monday ๐Ÿ’ช๐Ÿป .
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#personaltrainer #fitfam #Fitnessinstructor #classes #pt #corkfitfam #trainhard #letsgo #DMCFitness #ECHFitness
๐Ÿ’ฅFASTER FAT LOSS๐Ÿ’ฅby @kyle.coughlan
โ €
โ—๏ธBelieve it or not when you feel hunger, you might not actually be hungry.
โ €
If you donโ€™t drink coffee, have green tea instead. Caffeine is the key here. Caffeine is a great hunger suppressant.
โ €
Another tip!๐Ÿ’ฅIf you still feel hungry after coffee โ˜•๏ธ have a piece of fruit๐ŸŽ . Your liver is likely depleted and fruit is a healthy and low calorie way to top up your liver stores! ๐Ÿ˜Š
โ €
Take the above steps before eating or snacking. Eating when youโ€™re ACTUALLY hungry (in need of nutrients) is very powerful.
โ €
It gives us the sense of control.
To have a healthy relationshipโค๏ธ with food, donโ€™t let it control youโ—๏ธ
โ €
There are many factors that cause us to be hungry๐Ÿ‘‡๐Ÿผ
โ €
๐Ÿ’š1)You may feel hunger because you are dehydrated. Upon waking up you are very dehydrated, so make sure you drink at least 1 liter of water after waking up.
โ €
๐Ÿ’š2)You may feel hunger because you are sleep deprived. Getting adequate sleep (7-9hrs) is so important for your health.
โ €
๐Ÿ’š3)You may feel hunger because you are bored. We sometimes just crave food if we get bored. When you do, find something interesting to do!
โ €
๐Ÿ’š4)Stress is also another factor that causes hunger. Being aware of it and accepting it is a good way to deal with the stress. Just take a second to breathe and think about what to do. Avoid reacting to your emotions. Youโ€™re in CONTROL.
โ €
โœ…Try these steps. If after drinking water, having caffeine and even eating a piece of fruit is not enough to suppress your hunger, make sure to eat a nutritious meal! ๐Ÿ˜ƒ
โ €
Hope this post provided some insight. Do try these steps out!
โ €
What are some ways you guys deal with hunger? And which one of the 4 is most likely the reason?
.  #fatloss #weightlosssupport #weightlossjourney #weightlosstransformation #healthyweightloss #fatburner #fat #healthyfood #weightloss #weightlossmotivation #weightlosshelp #weightlossfood #weightlosstips #diet #dieting #weightwatchers #ukfitfam #nutrition  #corkfitfam #dublinfitfam #irishfitfam #fitness #fit #healthylifestyle #healthy #health #healthydiet #fitfam #irishfitness #gaa
๐Ÿ’ฅFASTER FAT LOSS๐Ÿ’ฅby @kyle.coughlan โ € โ—๏ธBelieve it or not when you feel hunger, you might not actually be hungry. โ € If you donโ€™t drink coffee, have green tea instead. Caffeine is the key here. Caffeine is a great hunger suppressant. โ € Another tip!๐Ÿ’ฅIf you still feel hungry after coffee โ˜•๏ธ have a piece of fruit๐ŸŽ . Your liver is likely depleted and fruit is a healthy and low calorie way to top up your liver stores! ๐Ÿ˜Š โ € Take the above steps before eating or snacking. Eating when youโ€™re ACTUALLY hungry (in need of nutrients) is very powerful. โ € It gives us the sense of control. To have a healthy relationshipโค๏ธ with food, donโ€™t let it control youโ—๏ธ โ € There are many factors that cause us to be hungry๐Ÿ‘‡๐Ÿผ โ € ๐Ÿ’š1)You may feel hunger because you are dehydrated. Upon waking up you are very dehydrated, so make sure you drink at least 1 liter of water after waking up. โ € ๐Ÿ’š2)You may feel hunger because you are sleep deprived. Getting adequate sleep (7-9hrs) is so important for your health. โ € ๐Ÿ’š3)You may feel hunger because you are bored. We sometimes just crave food if we get bored. When you do, find something interesting to do! โ € ๐Ÿ’š4)Stress is also another factor that causes hunger. Being aware of it and accepting it is a good way to deal with the stress. Just take a second to breathe and think about what to do. Avoid reacting to your emotions. Youโ€™re in CONTROL. โ € โœ…Try these steps. If after drinking water, having caffeine and even eating a piece of fruit is not enough to suppress your hunger, make sure to eat a nutritious meal! ๐Ÿ˜ƒ โ € Hope this post provided some insight. Do try these steps out! โ € What are some ways you guys deal with hunger? And which one of the 4 is most likely the reason? . #fatloss  #weightlosssupport  #weightlossjourney  #weightlosstransformation  #healthyweightloss  #fatburner  #fat  #healthyfood  #weightloss  #weightlossmotivation  #weightlosshelp  #weightlossfood  #weightlosstips  #diet  #dieting  #weightwatchers  #ukfitfam  #nutrition  #corkfitfam  #dublinfitfam  #irishfitfam  #fitness  #fit  #healthylifestyle  #healthy  #health  #healthydiet  #fitfam  #irishfitness  #gaa 
Some shoulder mobility.
Some shoulder mobility.
Never miss a Monday! Even if you reaaaaaally really want to! I didn't want to train at all but feeling 10 times better now that I have! Now pass me the foooood!
Never miss a Monday! Even if you reaaaaaally really want to! I didn't want to train at all but feeling 10 times better now that I have! Now pass me the foooood!
Be humble. ALWAYS.
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I was watching a free class from a motivational speaker and I was thinking to subscribe to his website to check more of his content.
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While I was watching that free class the thing that struck me was his way to flaunt what he has achieved.
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He was comparing through pics his previous office with the current, luxury and nicely done meeting room, he was comparing his previous employees food corner with the majestic canteen of his new office and so forth and so on.
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You might think that I am jealous.
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No that's not the point.
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Being humble is one of my main values.
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The way of this person showed off his success completely clashed with my principles.
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Of course you can do that, you can show off all you want especially after years of sacrifices and hard work but remember that at the end the only thing that matter is what legacy you want to leave behind.
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Personally I prefer to follow someone like Gary Vaynerchuck @garyvee because he keeps preaching to be humble no matter what although he has achieved a lot.
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To me it is important to never forget where we came from.
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As Denzel Washington said: " when you get there look back, reach back, each one teach one..."
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Be humble. ALWAYS.
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#mywinmychoice #motivations #motivation #motivationalwords #bedriven #alicantephoto #corkfitfam #positivityquotes #hardworkpaysoffs #strength #dominate #conquer #growth #progress #positivityiskey #alicantemolamucho #alicantecity #goodvibesonly #alicantegram #craftholic #portrait_mood #portrait_shot #cork_daily #corkireland #corkcity
Be humble. ALWAYS. . I was watching a free class from a motivational speaker and I was thinking to subscribe to his website to check more of his content. . While I was watching that free class the thing that struck me was his way to flaunt what he has achieved. . He was comparing through pics his previous office with the current, luxury and nicely done meeting room, he was comparing his previous employees food corner with the majestic canteen of his new office and so forth and so on. . You might think that I am jealous. . No that's not the point. . Being humble is one of my main values. . The way of this person showed off his success completely clashed with my principles. . Of course you can do that, you can show off all you want especially after years of sacrifices and hard work but remember that at the end the only thing that matter is what legacy you want to leave behind. . Personally I prefer to follow someone like Gary Vaynerchuck @garyvee because he keeps preaching to be humble no matter what although he has achieved a lot. . To me it is important to never forget where we came from. . As Denzel Washington said: " when you get there look back, reach back, each one teach one..." . Be humble. ALWAYS. . . . . . #mywinmychoice  #motivations  #motivation  #motivationalwords  #bedriven  #alicantephoto  #corkfitfam  #positivityquotes  #hardworkpaysoffs  #strength  #dominate  #conquer  #growth  #progress  #positivityiskey  #alicantemolamucho  #alicantecity  #goodvibesonly  #alicantegram  #craftholic  #portrait_mood  #portrait_shot  #cork_daily  #corkireland  #corkcity 
From Sunday 22/7/2018 post shoulder/cardio session. Mixed it up in the gym on that session. Took a few exercises to absolute failure, others for drop sets, the rest for time under tension. Normally my workout it kinda hit everything again and again but it was nice to just blast out a shoulder day. Couldnโ€™t put on my clothes properly afterwards so it was all good ๐Ÿ˜‚๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
@gavinmossyoleary
From Sunday 22/7/2018 post shoulder/cardio session. Mixed it up in the gym on that session. Took a few exercises to absolute failure, others for drop sets, the rest for time under tension. Normally my workout it kinda hit everything again and again but it was nice to just blast out a shoulder day. Couldnโ€™t put on my clothes properly afterwards so it was all good ๐Ÿ˜‚๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป @gavinmossyoleary
โฌ‡๏ธ๐Ÿ’šโฌ‡๏ธ
It's amazing, What incredibly tiny gesture can do.
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One hug,glance,smile, compliment, kiss, nod or an ole How are you?
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One gesture to ignite a friendship, make a connection, leave a mark or a longing.
*
One incredibly tiny gesture can kindle the spark within us once again, it aids those knocking on deathsdoor to endure and have hope for just one more day.
There's absolutely nothing comparable to the feeling of warmth rising in your chest after been lifeless for so long.A feeling like no other.
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That one gesture, CAN save a life, create a smile and give someone the belief in themselves to keep continuing  along their journey when they taught they could endure no more.
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Keep those little gestures flowing โค๐Ÿ‘Š๐Ÿ™Œ
#littlebylittle #coach #mentor #rolemodel #suicidial  #therapist #lifecoach #mentaltransformation #mentalhealth #invisibleillness #depression #teen #teenmodel #transformation #influencer #mindshift #payitforward #encourage #grateful #corkfitfam #inspirationalquotes #children #ireland #mentalhealthawareness #positivepsychology #positivity #selfcare #letsgo #passion #transformationcoach
โฌ‡๏ธ๐Ÿ’šโฌ‡๏ธ It's amazing, What incredibly tiny gesture can do. * One hug,glance,smile, compliment, kiss, nod or an ole How are you? * One gesture to ignite a friendship, make a connection, leave a mark or a longing. * One incredibly tiny gesture can kindle the spark within us once again, it aids those knocking on deathsdoor to endure and have hope for just one more day. There's absolutely nothing comparable to the feeling of warmth rising in your chest after been lifeless for so long.A feeling like no other. * That one gesture, CAN save a life, create a smile and give someone the belief in themselves to keep continuing along their journey when they taught they could endure no more. * Keep those little gestures flowing โค๐Ÿ‘Š๐Ÿ™Œ #littlebylittle  #coach  #mentor  #rolemodel  #suicidial  #therapist  #lifecoach  #mentaltransformation  #mentalhealth  #invisibleillness  #depression  #teen  #teenmodel  #transformation  #influencer  #mindshift  #payitforward  #encourage  #grateful  #corkfitfam  #inspirationalquotes  #children  #ireland  #mentalhealthawareness  #positivepsychology  #positivity  #selfcare  #letsgo  #passion  #transformationcoach 
Just a sweaty fella sitting in the middle of the gym rowing an imaginary boat #fit #fitness #fitnessmotivation #gym #gymlife #gymmotivation #instafit #instagym #corkfitfam #irishfitfam #fitfam #rowin
"Audax 24hr time trial 2018" huge Congratulations  to my man Jim Cutriss finished  in top ten...home safe and sound, some hilarious memories and also to the "DIVA" Rob ....#fitfam #irishfitfam #corkfitfam #fitnessaddict #endurancecycling #cyclinglife #cycle #Cork #ireland
Monday Motivation ๐Ÿ˜‰
Monday Motivation ๐Ÿ˜‰
A weekend worth of sweat at 6am ๐Ÿ˜‚ Really enjoyed this mornings weight conditioning session with @stacky95 Arms are DEAD #keepgoing #irishfitfam #wicklowfitfam #corkfitfam #girlsiwholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworld #foodoptimise #F1T #PT #personaltraining #igfitness
What an amazing weekend is right @europeanpowerliftingcon! I can't thank @gar_benn and @dannylennon_sigma enough for setting this up! Can't help but think that they have done a huge service to lifters in our country and every else for that matter!

Thanks to all the amazing speakers @miketuchscherer @mlgary72 @siouxz52kg @gregnuckols @ivweissenberg @bryce_tsa @screamermanuel @hughjohngilmore @lsmcclain @helms3dmj @natalie.907

Looking forward to next year's one already,!
What an amazing weekend is right @europeanpowerliftingcon! I can't thank @gar_benn and @dannylennon_sigma enough for setting this up! Can't help but think that they have done a huge service to lifters in our country and every else for that matter! Thanks to all the amazing speakers @miketuchscherer @mlgary72 @siouxz52kg @gregnuckols @ivweissenberg @bryce_tsa @screamermanuel @hughjohngilmore @lsmcclain @helms3dmj @natalie.907 Looking forward to next year's one already,!
Immensely proud of everyone involved in the development of our second site, @jlynchptcentre Glanmire. In particular the man who's name sits over the door. It's one thing having a vision but it's another turning it into a reality!๐Ÿ‘
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In welcoming Alison to our team I believe we've found a quality individual. A trainer with a fantastic reputation and a proven track record.๐Ÿ’ช
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Humbled to be part of the journey, like Jerry and Alison I extend my gratitude to all those who made it happen. Clients included past and present for your support.โค
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All the sweat, muscle soreness, reps, sets, giving out (you know who you are๐Ÿ˜‚), craic and laughter will continue in Ballincollig, just add Glanmire to thatโœ”#jlynchptcentre #teamjlynchpersonaltraining
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#gym #team #personaltraining #fitness #health #hardworkpaysoffs #corkfitfam #irishfitfam
Immensely proud of everyone involved in the development of our second site, @jlynchptcentre Glanmire. In particular the man who's name sits over the door. It's one thing having a vision but it's another turning it into a reality!๐Ÿ‘ . In welcoming Alison to our team I believe we've found a quality individual. A trainer with a fantastic reputation and a proven track record.๐Ÿ’ช . Humbled to be part of the journey, like Jerry and Alison I extend my gratitude to all those who made it happen. Clients included past and present for your support.โค . All the sweat, muscle soreness, reps, sets, giving out (you know who you are๐Ÿ˜‚), craic and laughter will continue in Ballincollig, just add Glanmire to thatโœ”#jlynchptcentre  #teamjlynchpersonaltraining  . #gym  #team  #personaltraining  #fitness  #health  #hardworkpaysoffs  #corkfitfam  #irishfitfam 
So you are drinking lots of water but youโ€™re still not too sure whether youโ€™re drinking too much or too little?

A handy thing to use is the colour of your urine. It doesnโ€™t correlate perfectly, but itโ€™s an easy way to see where you are currently hydration wise. The goal is to have a slightly yellow colour, while trying to avoid having it a dark yellow colour. You also donโ€™t want it to be completely clear either.

At the start of the day youโ€™ll find the colour will be quite dark (from not drinking all night), so ideally having a good pint or two of water with your breakfast in the morning will help you get the ball rolling for the rest of the day.

As the day progresses all youโ€™re looking to do is keep sipping away at the water to keep you hydrated throughout the day.
So you are drinking lots of water but youโ€™re still not too sure whether youโ€™re drinking too much or too little? A handy thing to use is the colour of your urine. It doesnโ€™t correlate perfectly, but itโ€™s an easy way to see where you are currently hydration wise. The goal is to have a slightly yellow colour, while trying to avoid having it a dark yellow colour. You also donโ€™t want it to be completely clear either. At the start of the day youโ€™ll find the colour will be quite dark (from not drinking all night), so ideally having a good pint or two of water with your breakfast in the morning will help you get the ball rolling for the rest of the day. As the day progresses all youโ€™re looking to do is keep sipping away at the water to keep you hydrated throughout the day.
๐Ÿ’ฅ NEW Leggings ๐Ÿ’ช
@riofitnesswear_europe โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
www.riofitnesswear.com
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
๐ŸŒ Free shipping on EU orders over โ‚ฌ50 ~~~~~~~~~~~~~~~~~~~~~~~~~
#riofitnesswear_europe #riofitnesswear #fitnessmotivation #workout #workoutleggings #fashionfitness #strongwomen #fitnessmodel #activewear #gymclothes #pilates #gymfashion #yogainspiration #sportswear #gymfashion #gymwear#runningmom #ukfitgirls #ukfitfam #irishfitness #irishfitfam #corkfitfam #instafitnessgirls #dublinfitness #portofit #portugalfit #lisboafitness #algarve #albufeira
๐Ÿ’ฅ NEW Leggings ๐Ÿ’ช @riofitnesswear_europe โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” www.riofitnesswear.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐ŸŒ Free shipping on EU orders over โ‚ฌ50 ~~~~~~~~~~~~~~~~~~~~~~~~~ #riofitnesswear_europe  #riofitnesswear  #fitnessmotivation  #workout  #workoutleggings  #fashionfitness  #strongwomen  #fitnessmodel  #activewear  #gymclothes  #pilates  #gymfashion  #yogainspiration  #sportswear  #gymfashion  #gymwear #runningmom  #ukfitgirls  #ukfitfam  #irishfitness  #irishfitfam  #corkfitfam  #instafitnessgirls  #dublinfitness  #portofit  #portugalfit  #lisboafitness  #algarve  #albufeira 
'are you talking about me, babe?' ๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–
๐Ÿ’–๐Ÿ’–๐Ÿ’–
**Sensual Fitness photo shoot by #elizakocurphotography for @beata.granakova ๐Ÿ’ฅ //#slovensko #ifbbpro ๐Ÿ’– #orava 
#physiquephotography #summerphotoshoot #herecka #sesjafotograficzna #photography  #professionalphotography #sesja #namestovo #corkphotographer #fitfam
#portraitgames #shotsosensual @shotsosensual
#moodygrams #sensuality #corkfitfam
#femalephotographer
#fitbody #femine
#slavicgirl
#blonde #portrait #fitnessphotos #moodyportrait #moody #bikinigirl #gymaholics
'are you talking about me, babe?' ๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’–๐Ÿ’– ๐Ÿ’–๐Ÿ’–๐Ÿ’– **Sensual Fitness photo shoot by #elizakocurphotography  for @beata.granakova ๐Ÿ’ฅ //#slovensko  #ifbbpro  ๐Ÿ’– #orava  #physiquephotography  #summerphotoshoot  #herecka  #sesjafotograficzna  #photography  #professionalphotography  #sesja  #namestovo  #corkphotographer  #fitfam  #portraitgames  #shotsosensual  @shotsosensual #moodygrams  #sensuality  #corkfitfam  #femalephotographer  #fitbody  #femine  #slavicgirl  #blonde  #portrait  #fitnessphotos  #moodyportrait  #moody  #bikinigirl  #gymaholics 
How to make a quick nutritious meal ๐Ÿค”?
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This is just a little guide on how you could make a quick well balanced nutritious meal if you donโ€™t have a lot of time or just too lazy (like me ๐Ÿ˜„). -
๐Ÿฅ— Pick your favorite veggie source: Just add some veggies that you like to a microwaveable bowl (add a little water) and microwave for 2-3 mins.
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๐Ÿฅ” Pick your favorite starchy carbohydrate source: I like to choose a potato or sweet potato. All I do is rinse it under water, put it in a microwaveable bowl and microwave for 5 mins.
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๐Ÿ— Pick your favorite protein source: Choose a good quality source of protein that you enjoy and fry it up on a frying pan. I like to add some water and spices to the pan when cooking my meat. This usually take up to 10 mins to do the job nicely.
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๐Ÿฅ‘ Pick your favorite fat source (be mindful of portion sizes): When all the food is cooked you can add a healthy source of fat such as avocado, olive oil or some nuts for example. However itโ€™s important to be mindful of portions as fat sources are higher in calories compared to other macronutrients. *Also some protein sources are higher in fat (e.g beef, oily fish) so be aware of that especially if youโ€™re in a fat loss phase and trying to reduce your calorie intake.
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Also donโ€™t forget to add some of your favorite spices/seasoning. Lower calorie sauces such as ketchup or sweet chili sauce are nice examples that can help improve the taste of your meal ๐Ÿ˜‹.
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I hope this helps you ๐Ÿ™‚
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#food #meal #nutritiousmeal #variety #corkfitfam #dublinfitfam #fitfam #instafit #gym #workout #training #example #template #habits #nutrition #quick #easy  #eat #tasty
How to make a quick nutritious meal ๐Ÿค”? - This is just a little guide on how you could make a quick well balanced nutritious meal if you donโ€™t have a lot of time or just too lazy (like me ๐Ÿ˜„). - ๐Ÿฅ— Pick your favorite veggie source: Just add some veggies that you like to a microwaveable bowl (add a little water) and microwave for 2-3 mins. - ๐Ÿฅ” Pick your favorite starchy carbohydrate source: I like to choose a potato or sweet potato. All I do is rinse it under water, put it in a microwaveable bowl and microwave for 5 mins. - ๐Ÿ— Pick your favorite protein source: Choose a good quality source of protein that you enjoy and fry it up on a frying pan. I like to add some water and spices to the pan when cooking my meat. This usually take up to 10 mins to do the job nicely. - ๐Ÿฅ‘ Pick your favorite fat source (be mindful of portion sizes): When all the food is cooked you can add a healthy source of fat such as avocado, olive oil or some nuts for example. However itโ€™s important to be mindful of portions as fat sources are higher in calories compared to other macronutrients. *Also some protein sources are higher in fat (e.g beef, oily fish) so be aware of that especially if youโ€™re in a fat loss phase and trying to reduce your calorie intake. - Also donโ€™t forget to add some of your favorite spices/seasoning. Lower calorie sauces such as ketchup or sweet chili sauce are nice examples that can help improve the taste of your meal ๐Ÿ˜‹. - I hope this helps you ๐Ÿ™‚ . . . . . . #food  #meal  #nutritiousmeal  #variety  #corkfitfam  #dublinfitfam  #fitfam  #instafit  #gym  #workout  #training  #example  #template  #habits  #nutrition  #quick  #easy  #eat  #tasty 
What an absolute pleasure it was to meet @miketuchscherer owner of @reactivetrainingsystems

Gold medalist in 2009 IPF world games:
410kg squat, 275kg bench, 375kg deadlift and 1060kg total. 
This man is a fountain of information. Thank you so much for taking the time to answer a few questions I had, I really appreciate your time. 
Twomey's Strength & Conditioning, 
The Paddocks, 
Bromfield east, 
Midleton, 
Co. Cork
Phone: (085) 8171059
Email: twomeysstrengthandconditioning@gmail.com
Website: www.davidtwomey.ie

#twomeysstrengthandconditioning #persontraining #persontrainer #pt #squat #bench #deadlift #grouptraining #onetoonetraining #programming  #powerlifter #powerlifting #fitfam #EPC18 #UCD #dublin #rts #reactivetrainingsystems #powerliftingseminar #irishfitfam #corkfitfam #midleton #powerbelly #ireland #cork#strengthtraining #strengthcoach #strengthandconditioningcoach #sbd #Irishpf
What an absolute pleasure it was to meet @miketuchscherer owner of @reactivetrainingsystems Gold medalist in 2009 IPF world games: 410kg squat, 275kg bench, 375kg deadlift and 1060kg total. This man is a fountain of information. Thank you so much for taking the time to answer a few questions I had, I really appreciate your time. Twomey's Strength & Conditioning, The Paddocks, Bromfield east, Midleton, Co. Cork Phone: (085) 8171059 Email: twomeysstrengthandconditioning@gmail.com Website: www.davidtwomey.ie #twomeysstrengthandconditioning  #persontraining  #persontrainer  #pt  #squat  #bench  #deadlift  #grouptraining  #onetoonetraining  #programming  #powerlifter  #powerlifting  #fitfam  #EPC18  #UCD  #dublin  #rts  #reactivetrainingsystems  #powerliftingseminar  #irishfitfam  #corkfitfam  #midleton  #powerbelly  #ireland  #cork #strengthtraining  #strengthcoach  #strengthandconditioningcoach  #sbd  #Irishpf 
๐Ÿ‘ NEW Squat-proof leggings ๐Ÿคฉ
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๐Ÿ‘ NEW Squat-proof leggings ๐Ÿคฉ @riofitnesswear_europe โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” www.riofitnesswear.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐ŸŒ Worldwide shipping ~~~~~~~~~~~~~~~~~~~~~~~~~ #riofitnesswear_europe  #riofitnesswear  #fitnessmotivation  #workout  #workoutleggings  #fashionfitness  #strongwomen  #fitnessmodel  #activewear  #gymclothes  #pilates  #gymfashion  #yogainspiration  #sportswear  #gymfashion  #gymwear  #runningmom  #ukfitgirls  #ukfitfam  #irishfitness  #irishfitfam  #corkfitfam  #instafitnessgirls  #dublinfitness  #dubaifitness  #canadafitness  #lisboafitness  #algarve  #albufeira 
Dinner was a chicken and avocado wrap from @roosterspiripiricork with extra hot sauce #keepgoing #irishfitfam #wicklowfitfam #corkfitfam #girlsiwholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworld #foodoptimise #F1T #PT #personaltraining #igfitness
Missed brekkie in the hotel this morn so had soup for lunch with soda bread #keepgoing #irishfitfam #wicklowfitfam #corkfitfam #girlsiwholift #pilates #reformerpilates  #healthyeats #healthyeating #slimmingworld #foodoptimise #F1T #PT #personaltraining #igfitness
Strongman sundays with the crew Top set at 215 kilo.. just the same way I walk home after saturday nights in Chasers. Soild crew @foalmc @michelle_nagle @finaps @shaneod87 @roywillisjnr
Strongman sundays with the crew Top set at 215 kilo.. just the same way I walk home after saturday nights in Chasers. Soild crew @foalmc @michelle_nagle @finaps @shaneod87 @roywillisjnr
All smiles after picking up some weights. 
5 x sets of chin ups, push ups and single leg deadlifts. Then 4 x sets of Bulgarian split squats and chest to wall handstand. All topped off with 3 x sets of Turkish get up and planking 
No air con + humidity = Sunday sweat box!!
All smiles after picking up some weights. 5 x sets of chin ups, push ups and single leg deadlifts. Then 4 x sets of Bulgarian split squats and chest to wall handstand. All topped off with 3 x sets of Turkish get up and planking No air con + humidity = Sunday sweat box!!
Have you seen this submission from @coachowenroddy?๐Ÿ˜ณ Amazing! #FitGuru #MMA
Have you seen this submission from @coachowenroddy?๐Ÿ˜ณ Amazing! #FitGuru  #MMA 
Robert tanner is our client of the week in our cork city center ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘
This guy as truly blown us away & is down wait for it 2 and a half stone in just 9 weeks ๐Ÿ˜ฒ๐Ÿ˜ฒ๐Ÿ˜ฒ
He has given us 100 % in every session & following his realistic nutrition plans 100 % as you can see by his results ๐Ÿ‘Š๐Ÿ‘Š
We canโ€™t wait to show you his before and after pictures in the coming weeks !
Well done Robert from all the B2a team we are delighted for you !

To get in shape and look and feel good this summer contact us on 083-4426275 or any of our B2a centers or just Dm the page or fill your details on link below on our website ๐Ÿ‘ฉโ€๐Ÿ’ป๐Ÿ‘‡ http://b2a.ie๐Ÿ‘ˆ

Real people , real results ๐Ÿ‘
Robert tanner is our client of the week in our cork city center ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘ This guy as truly blown us away & is down wait for it 2 and a half stone in just 9 weeks ๐Ÿ˜ฒ๐Ÿ˜ฒ๐Ÿ˜ฒ He has given us 100 % in every session & following his realistic nutrition plans 100 % as you can see by his results ๐Ÿ‘Š๐Ÿ‘Š We canโ€™t wait to show you his before and after pictures in the coming weeks ! Well done Robert from all the B2a team we are delighted for you ! To get in shape and look and feel good this summer contact us on 083-4426275 or any of our B2a centers or just Dm the page or fill your details on link below on our website ๐Ÿ‘ฉโ€๐Ÿ’ป๐Ÿ‘‡ http://b2a.ie๐Ÿ‘ˆ Real people , real results ๐Ÿ‘
Be one with nature, and let it consume your soul ๐Ÿ•บ๐ŸŒณ๐ŸŒฒ๐ŸŒฑ
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Use discount code ARNISNATURE10 at the checkout. ๐Ÿ’ต ๐Ÿ’ฐ .
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Arn..... Now sponsored by nature ๐ŸŒด
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Nature Boy.... Woooooo!! .
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#corkfitfam #fitfam #irishfitfam #ukfitfam #motivation #fitnessjourney #inspirationgood #believe #gymmotivation #gym #bodylove #average #weightlifting #dietplan #fitnessmotivation #fitguy #corkireland #pumping #squats #deadlift #bench #instapic #inspiration #beastmode  #nofilter #trees #failure #meditation #naturelovers #natureboy
Be one with nature, and let it consume your soul ๐Ÿ•บ๐ŸŒณ๐ŸŒฒ๐ŸŒฑ . . . . Use discount code ARNISNATURE10 at the checkout. ๐Ÿ’ต ๐Ÿ’ฐ . . . . Arn..... Now sponsored by nature ๐ŸŒด . . . . . . Nature Boy.... Woooooo!! . . . . #corkfitfam  #fitfam  #irishfitfam  #ukfitfam  #motivation  #fitnessjourney  #inspirationgood  #believe  #gymmotivation  #gym  #bodylove  #average  #weightlifting  #dietplan  #fitnessmotivation  #fitguy  #corkireland  #pumping  #squats  #deadlift  #bench  #instapic  #inspiration  #beastmode  #nofilter  #trees  #failure  #meditation  #naturelovers  #natureboy 
๐Ÿ’ฅ NEW Leggings ๐Ÿ’œ๐Ÿ’›๐Ÿ’š๐Ÿงก
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#riofitnesswear_europe #riofitnesswear #fitnessmotivation #workout #workoutleggings #fashionfitness #strongwomen #fitnessmodel #activewear #gymclothes #pilates #gymfashion #yogainspiration #sportswear #gymfashion #gymwear#runningmom #ukfitgirls #ukfitfam #irishfitness #irishfitfam #corkfitfam #instafitnessgirls #dublinfitness #dubaifitness #portugalfit #lisboafitness #algarve #albufeira
๐Ÿ’ฅ NEW Leggings ๐Ÿ’œ๐Ÿ’›๐Ÿ’š๐Ÿงก @riofitnesswear_europe โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” www.riofitnesswear.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐ŸŒ Free shipping on EU orders over โ‚ฌ50 ~~~~~~~~~~~~~~~~~~~~~~~~~ #riofitnesswear_europe  #riofitnesswear  #fitnessmotivation  #workout  #workoutleggings  #fashionfitness  #strongwomen  #fitnessmodel  #activewear  #gymclothes  #pilates  #gymfashion  #yogainspiration  #sportswear  #gymfashion  #gymwear #runningmom  #ukfitgirls  #ukfitfam  #irishfitness  #irishfitfam  #corkfitfam  #instafitnessgirls  #dublinfitness  #dubaifitness  #portugalfit  #lisboafitness  #algarve  #albufeira 
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๐ŸŒ Worldwide shipping ~~~~~~~~~~~~~~~~~~~~~~~~~
#riofitnesswear_europe #riofitnesswear #fitnessmotivation #workout #workoutleggings #fashionfitness #strongwomen #fitnessmodel #activewear #gym #gymclothes #pilates #gymfashion #yogainspiration #sportswear #gymfashion #gymwear#runningmom #ukfitgirls #ukfitfam #irishfitness #irishfitfam #corkfitfam #instafitnessgirls #dublinfitness #dubaifitness #switzerlandfitness #londonfitfam #londonfitness
๐Ÿงก๐Ÿ’š๐Ÿ’› The hot news๐Ÿ‘ @riofitnesswear_europe โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” BUY NOW: www.riofitnesswear.com โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐ŸŒ Worldwide shipping ~~~~~~~~~~~~~~~~~~~~~~~~~ #riofitnesswear_europe  #riofitnesswear  #fitnessmotivation  #workout  #workoutleggings  #fashionfitness  #strongwomen  #fitnessmodel  #activewear  #gym  #gymclothes  #pilates  #gymfashion  #yogainspiration  #sportswear  #gymfashion  #gymwear #runningmom  #ukfitgirls  #ukfitfam  #irishfitness  #irishfitfam  #corkfitfam  #instafitnessgirls  #dublinfitness  #dubaifitness  #switzerlandfitness  #londonfitfam  #londonfitness 
What a day at the gymshark pop up in Dublin! Met the inspiration @stevecook the future Mr.Olympia @ryanjterry and fell in love with about 10 gymshark girls ๐Ÿ˜‚ #gymshark #liftdublin #irishfitfam #corkfitfam
What a day at the gymshark pop up in Dublin! Met the inspiration @stevecook the future Mr.Olympia @ryanjterry and fell in love with about 10 gymshark girls ๐Ÿ˜‚ #gymshark  #liftdublin  #irishfitfam  #corkfitfam 
@legancastle we will be back .....
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#glamping #thomastown #minuskids ๐Ÿ˜‰
Happy out with my dinner tonight, fresh mackerel (curtesy of @roryh_12), with salad and air fryer chips ๐ŸŸ Delicious and healthy ๐Ÿ˜‹ Iโ€™m always trying to get in my 2 servings of oily fish a week, itโ€™s normally salmon but mackerel should definitely be on the plate more often!
Happy out with my dinner tonight, fresh mackerel (curtesy of @roryh_12), with salad and air fryer chips ๐ŸŸ Delicious and healthy ๐Ÿ˜‹ Iโ€™m always trying to get in my 2 servings of oily fish a week, itโ€™s normally salmon but mackerel should definitely be on the plate more often!
Much to my disappointment the gyms in Spain shut on Sundays. So an extra long walk for active recovery enriched my morning instead ๐Ÿšถ๐Ÿผโ€โ™€๏ธโ˜€๏ธ
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#fitfam #irishfitfam #ukfitfam #corkfitfam #bodybuildingmotivation #bodybuilding #gym #nutrition #australia #transformation #perth #weightloss #perthfitfam #weightlifting #travelling #instafit #selfie #beforeandafter #weights #happy #phisique #photoshoot #goals #fitnessmodel #selfies #hardwork #dedication #setyourgoals #reachyourgoals
Much to my disappointment the gyms in Spain shut on Sundays. So an extra long walk for active recovery enriched my morning instead ๐Ÿšถ๐Ÿผโ€โ™€๏ธโ˜€๏ธ . . . #fitfam  #irishfitfam  #ukfitfam  #corkfitfam  #bodybuildingmotivation  #bodybuilding  #gym  #nutrition  #australia  #transformation  #perth  #weightloss  #perthfitfam  #weightlifting  #travelling  #instafit  #selfie  #beforeandafter  #weights  #happy  #phisique  #photoshoot  #goals  #fitnessmodel  #selfies  #hardwork  #dedication  #setyourgoals  #reachyourgoals 
1st long run complete and boy was it tough. I was digging so hard in the last 1/4 that I nearly needed an JCB to get through.
Warm and for the 1st time ever on a training run about 4 liters of water was consumed and thrown over to keep cool.
Well done to all out this morning as it was a ๐ŸŒž sunny and muggy morning.
Now Iโ€™m off to the fetal position on the couch for the evening. ๐Ÿ˜ฎ

#runnerscommunity #runningtips #speedwork #intervaltraining #corkfitfam #irishrunner #berlinmarathon #halfmarathon #marathontraining #runnersofinstagram #runnersworld #trainsmart #ukfitfam #fitfam #strava #asicsfrontrunner #igrunners #fitspo #fitspiration #runners #running #run #imoveme #fitness #headspace #strengthtraining #conditioning #portugalfitness #ronhill #runnersworld #igrunners #irun
1st long run complete and boy was it tough. I was digging so hard in the last 1/4 that I nearly needed an JCB to get through. Warm and for the 1st time ever on a training run about 4 liters of water was consumed and thrown over to keep cool. Well done to all out this morning as it was a ๐ŸŒž sunny and muggy morning. Now Iโ€™m off to the fetal position on the couch for the evening. ๐Ÿ˜ฎ #runnerscommunity  #runningtips  #speedwork  #intervaltraining  #corkfitfam  #irishrunner  #berlinmarathon  #halfmarathon  #marathontraining  #runnersofinstagram  #runnersworld  #trainsmart  #ukfitfam  #fitfam  #strava  #asicsfrontrunner  #igrunners  #fitspo  #fitspiration  #runners  #running  #run  #imoveme  #fitness  #headspace  #strengthtraining  #conditioning  #portugalfitness  #ronhill  #runnersworld  #igrunners  #irun